The Nutty Benefits: How Nuts Are Powerhouses of Health
Discover the various health benefits of nuts like almonds, Brazil nuts, cashews, peanuts, pecans, and walnuts. From lowering cholesterol levels to preventing cancer and maintaining heart health, nuts are packed with essential nutrients like healthy fats, vitamins, and minerals. Incorporating a variety of nuts into your diet can improve overall health and reduce the risk of serious health conditions.
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The Benefits of Nuts
MyPyramid Meat and beans - The following each count as 1 ounce-equivalent: 1 ounce lean meat, poultry, or fish; 1 egg; cup cooked dry beans or tofu; 1 Tbsp peanut butter; ounce nuts or seeds.
Research Data Eating nuts can lower your risk of having many serious health conditions as you get older such as a heart attack, stroke, memory loss, and gallstones. If you eat nuts regularly, you may be able to postpone getting heart disease by months or years!
Almonds Almonds are able to lower your bad cholesterol (LDL) levels. They have also been found to help satisfy hunger cravings. Photo Courtesy of: http://www.lesliebeck.com
Brazil Nuts Studies at the University of Illinois have shown that eating Brazil nuts can help in the prevention of different types of cancer. Photo Courtesy of: http://www.amnh.org
Cashews Cashews provide a great source of iron, which helps maintain red blood cells. They also contain magnesium, which is needed for energy and bone growth. Cashews even contain phosphorus to help build bones and teeth, as well as zinc, which aides in digestion. Photo Courtesy of: http://www.thenutfactory.com
Peanuts Peanuts are a great source monounsaturated fats, which help maintain heart health. Red skin peanuts have folate and resveratrol which protect the heart. They also contain fiber, Vitamin E, and several important minerals that help maintain healthy blood pressure. Photo Courtesy of: http://www.thenutfactory.com
Pecans Pecans are a good source of polyunsaturated fats, Vitamin E, fiber, folic acid, and several minerals such as manganese, magnesium, copper, phosphorus, potassium and zinc. Photo Courtesy of: http://www.thenutfactory.com
Walnuts Walnuts have a lot of Omega-3 fatty acids, which promote overall health. Photo Courtesy of: http://whatscookingamerica.net
What Are The Benefits of Consuming Nuts? Cholesterol Levels Preventing Heart Disease Ability to be used as a substitute for dairy and meat products, as in the case of Veganism. Photo Courtesy of: http://www.topnews.in
How Many Nuts Should We Consume Per Day? 1 ounce of Nuts It is recommended that we eat 30 to 60 grams (1 to 2 ounces) of nuts per day. Photo Courtesy of: http://assets.kaboose.com
Recap Nuts and seeds belong to the meat group in MyPyramid. Nuts and seeds can be used as a meat substitute. Nuts have good fats, many nutrients such as magnesium and zinc. A portion size of nuts is one ounce.
Mission: To promote healthier lives through research and education in nutrition and preventive medicine. The Pennington Center has several research areas, including: Clinical Obesity Research Experimental Obesity Functional Foods Health and Performance Enhancement Nutrition and Chronic Diseases Nutrition and the Brain Dementia, Alzheimer s and healthy aging Diet, exercise, weight loss and weight loss maintenance Authors: Heli Roy, PhD, RD Beth Kalicki Division of Education Pennington Biomedical Research Center The research fostered in these areas can have a profound impact on healthy living and on the prevention of common chronic diseases, such as heart disease, cancer, diabetes, hypertension and osteoporosis. The Division of Education provides education and information to the scientific community and the public about research findings, training programs and research areas, and coordinates educational events for the public on various health issues. We invite people of all ages and backgrounds to participate in the exciting research studies being conducted at the PenningtonCenter in Baton Rouge, Louisiana. If you would like to take part, visit the clinical trials web page at www.pbrc.edu or call (225) 763-3000. 10/10
